Thu Sep 29, 2011 - Chest & Back, Abs

Started at 8:20 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• 
  
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 11, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 11, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12, 12, 12, 12 @35lbs, (12 @40lbs, 10, 10 @45lbs) (light due to sore neck)
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12, 12 @35lbs, (10, 9 @40lbs) (light due to sore neck)
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Abs:

• V-Ups - 40, (20
• Oblique V-Ups - 20 each side

Finished off with more Pot Stirrers and stretching

9:45 pm

Wed Sep 28, 2011 - Legs, Abs

Started at 5:36 pm.

• Warm-up
• Squats w/ calf raises, Kelly on shoulders + 10lbs: 12, 12, 12, 12, 10
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• (Step Back Lunges - 10, 10 @30 lbs, 8 @35lbs, 8 @40lbs, 6, 5 @45lbs
• DB Stiff-Leg Deads - 12 @12lbs, 12, 12, 12 @20lbs,
• Glute-Ham Raises - 8, 8, 8, 8
• Donkey Toe Raises - 20, 18, 18, 16 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side

Abs:

• V-Ups - 45, 25
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 7:02, 339 cals burned.

Sat Sep 24 - Tue Sep 27, 2011 - Off

Regular day off Saturday, visited family on Sunday, felt sick on Monday, busy on Tuesday.

Fri Sep 23, 2011 - Arms

Started at 8:40 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs

Upper Arms (R 14", L 14" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 12, 10, 10 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 9, 7 @17.5lbs (fair amount of cheats, negs)

• Laying DB Hammer Extensions -10, 10, 8, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12, 10, 10 @20lbs, 8 @25lbs

• Laying DB Extensions -10, 9, 8, 8, 6 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 10, 10, 10, 10, 9 @25lbs

(R 15.25", L 15", approx 200 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 10, 10 @18lb bar
• DB Wrist Curls - 14, 10, 8, 8 @15lbs
• Wrist Rotations - 14, @10lbs

Fin @ 10:05 pm

Thu Sep 22, 2011 - Chest & Back

Started at 7:38 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• Pot Stirrers - each direction, both arms - 12, 12 @5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 10, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 11, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 12 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12 @35lbs, 10, 9 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

(8:46 pm approx 210 cals).

Abs:

• V-Ups - 50, 20
• Oblique V-Ups - 20 each side

Finished off with more Pot Stirrers and stretching

8:59 pm (256 cals)

Wed Sep 21, 2011 - Legs (left leg first)

(All movements with 10 lbs around waist with the exception of Stiff-Leg Deads and Glute Ham Raises)

Started at 8:03 pm.

• Warm-up
• Squats w/ calf raises, Kelly on shoulders: 12, 12, 12, 12
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - 10, 10 @30 lbs, 8 @35lbs, 8 @40lbs, 6, 5 @45lbs
• DB Stiff-Leg Deads - 12 @12lbs, 12, 12, 12 @20lbs,
• Glute-Ham Raises - 8, 8, 8, 8
• Donkey Toe Raises - 20, 18, 16, 16 @Kelly on back
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves)
• Toe Roll Iso-Lunges - 20 each side
• (Jogged approx 1 km,
• stretch

Finished around 9:46 pm (440 cals burned, 458 after stretching)

Fri Sep 17 - Tue Sep 20, 2011 - Off

Re-injured left shoulder. Taking a few days off for rest and ice. Did Abs on Sunday.

Thu Sep 15, 2011 - Chest @ Back

Started at 9:20 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• DB Shrugs - 12 @10lbs
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 10, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 10, 10, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 12 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12 @35lbs, 10, 9 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Finished off with more Pot Stirrers and stretching (10:25 pm).

(Abs:

• V-Ups - 40, 20
• Oblique V-Ups - 20 each side

3:16 pm

Wed Sep 14, 2011 - Legs (right leg first, light work-out)

(All movements with 10 lbs around waist with the exception of Stiff-Leg Deads and Glute Ham Raises - not tonight)

Started at 8:25 pm.

• Warm-up
• Squats, Kelly on shoulders: 12, 12, (12, 12)
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - (12 @25 lbs,) 10 @30lbs, (8 @35lbs,) 8 @40lbs, (6 @45lbs, 10@25lbs)
• DB Stiff-Leg Deads - 12 @12lbs, (12 @15lbs, 12,) 12 @20lbs,
• Glute-Ham Raises - 8, 8, (8, 8)
• Donkey Toe Raises - 20, 18, (16, 15 )@Kelly on back
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves)
• Toe Roll Iso-Lunges - 20 each side
• (Jogged approx 1 km,
• stretch

Finished around 9:10 pm (170 cals burned)

Mon Sep 12, 2011 - Upper Body

Started at 6:45 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12, 12 @5lbs, 10, 10 @7.5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12 @10lbs, 12, 12, 12 @15lbs
• DB Shrugs - 12 @15lbs, 12 @25lbs, 12 @30lbs, 12 @35lbs
• DB Bent-over Rows (double arm) - 12 @25lbs, 12 @35lbs, 10, 10, 8 @40lbs
• DB Bench press, elbows out - 12 @30lbs, 12 @40lbs, 12 @45lbs, 10, 9 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 9, 8, 8 @25lbs
• Laying DB Extensions -10 @20lbs, 8, 7, 5 @25lbs, 7 @20lbs, 8 @15lbs
• Reverse Wrist Curls - 16, 14, 12, 11, 10 @7.5lbs
• (Wrist Curls - 16 @12.5lbs, 14, 14, @17.5lbs

Abs:

• V-Ups - 40, 25
• Oblique V-Ups - 20 each side

Finished off with Pot Stirrers and stretching.

Finished at 8:44 pm